Reference Intakes (RIs) and Reference Nutrient Intakes (RNIs)

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Reference Intakes (RIs)

Reference Intakes have superseded Guideline Daily Amounts (GDAs) as the reference nutritional values that are listed on food labels as directed by European Law. They apply to energy, total fat, saturates, carbohydrates, sugars, protein and salt, and it is important to note that the nutrient values are maximums, and not target values.

These values make it possible to compare food products against each other, allowing us to easily choose the products that are better for us and enable us to remain within our targets.

Although the figures are said to apply to adults, they are based on an average woman, with no specific dietary requirements and an average calorie intake of around 2000 kcal.

Reference Intakes for energy and selected nutrients (adults)

Energy or nutrient

Reference Intake

Energy

8400kJ / 2000kcal

Total fat

70 g

Saturates

20 g

Carbohydrates

260 g

Sugars

90 g

Protein

50 g

Salt

6 g

Reference Nutrient Intakes (RNIs)

Reference Nutrient Intakes are reference values for the intake of protein, vitamins and minerals.

They are not minimum targets, but estimates of how much is required to meet the needs of 97.5% of the group of people to which they apply.

They are based on scientific research that was carried out by The Committee on Medical Aspects of Food and Nutrition Policy (COMA) in the early 1990s that looked at the requirements for different groups of the population.

Minerals

Mineral

Women (aged 19-50)

Men (aged 19-50)

Calcium Mg/d

700

700

Iron Mg/d

14.8

8.7

Magnesium Mg/d

270

300

Phosphorus Mg/d

550

550

Potassium Mg/d

3500

3500

Sodium Mg/d

1600

1600

Zinc Mg

7

9.5

Vitamins

Vitamin

Women (aged 19-50)

Men (aged 19-50)

Vitamin C (ascorbic acid) mg

40

40

Vitamin B1 (thiamin) mg

0.8

1

Vitamin B2 (riboflavin) mg

1.1

1.3

Vitamin B3 (niacin) mg

13

17

Vitamin B6 (pyridoxine) mg

1.2

1.4

Folate (B-complex) µg

200

200

Vitamin B12 (cobalamine) µg

1.5

1.5

Vitamin A µg

600

700

Vitamin E (tocopherol) mg

10

10

Vitamin D (cholecalciferol) µg

5

5

Vitamin K µg

80

80

About LoveMyGlow - the Health and Vitality pages from LoveMyVouchers

People often avoid cooking fresh and healthy meals because they believe that they don't have the budget available to them. In these pages, we aim to make nutrition simple, to help dispell the myth that eating well is expensive. Discover delicious recipies that cost less than the price of ready meals, and tools to help you understand where to focus your nutritional needs. Before long, you will be radiating a healthy glow with your purse strings intact.